Food for thought…

November 15, 2018

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Food for thought (pun intended). Our bodies adapt to what we demand of them. Meal frequency is certainly a good example. There is no perfect (or best- or correct) number of meals to aim for. Some people do well eating as many as 6 meals a day, some as few as 1. Just about anything can work over time, barring we don’t have any medical issues. Why does most everything work? Because our bodies were made to adapt to what we do (or don’t do) to them. This happens with learning, movement, environments we become immersed in over time, etc. This is essentially how we adapt, survive and evolve. Nothing happens over night but over time. Again, I’m not recommending one specific way of eating or meal frequency. Each of us must search and find what works best for any given goal or situation. Personally, I do know that the more often I eat each day, the more likely I am to over-consume calories. Also, the more times a day i “need” to feed, the more high-maintenance I become. Eventually, hunger becomes a major distraction, something I’m not interested in at all. (Interesting side note: there are studies that have demonstrated that the human body may in fact better resist disease and aging by simply consuming less food over a lifetime. However, as these are still theories…). For years I ate 5 meals a day. It might sound like pure joy but it’s not when you eat healthy. I didn’t enjoy having the burden of 5 meals and wanted to feed less but was honestly afraid I’d lose muscle or somehow harm my health. I eventually experimented with 2-3 meals a day, which was difficult at first. It took a couple of months for my body to adjust. Now it’s easy. I never lost muscle. I never lost energy. I actually feel better than before. This was a great fit for me. I made this change after turning age 40. Like I said, I’m not recommending you do what I did. My point is to tell you not be afraid to experiment and challenge your “norms”. We each must find what works for us. There are also theories now that suggest incredible benefits from limiting “feeding” hours to 8-10 hours each day. Things to ponder. #bssbbooks #blueskystrongbox

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Push-up Ideas…

November 9, 2018

You don’t have to be Perfect. Just don’t be crap.

November 1, 2018

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We are about 8 weeks out from the new year. We are now officially in the Holiday Season. Don’t stress out about trying to be perfect with everything. Enjoy yourself. After all, this is why we do the many things we don’t want to do, so we can earn the right to have some fun. Play. Get out there. Life is short. Time goes quickly. Just don’t let discipline and responsibilities go to crap completely. Push them along. Use that wonderful brain. Use that beautiful heart. Navigate around obstacles more effectively so you can live your best life. I want to motivate you. I believe motivation is important for us all. But motivation does run out. Then what? Always remember this, self-discipline is your best friend. Treat it as so. Practice those habits that you want to keep. Enjoy the process! #bssbbooks #blueskystrongbox

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How to Make a Simple-Inexpensive-Healthy Smoothie

October 17, 2018

 

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How to Make a Simple-Healthy-Inexpensive Smoothie at home using 4 Ingredients. Here is an example: 1) Choose a frozen berry or a fruit. I recommend either a handful of frozen Blueberries or cutting up a Whole Apple. 2) Choose a Dark Leafy Green. I recommend either a handful of frozen pre-washed Kale or Spinach. 3) Choose a spoonful of your favorite natural nut butter. My choice is Natural Peanut Butter. 4) Choose 1-2 scoops of a tasty Protein Powder. Taste is VERY important here. There are many choices, both animal and non-animal proteins. I personally prefer a chocolate Whey Protein Powder or a Vanilla Pea Protein Powder. Lastly, add some cold water to your blender full of ingredients. I usually fill it up to the half-way mark of whatever I put in my blender that day. Experiment with everything to get things how you like. Smoothies are a great way to add fruits and vegetables to your diet. Smoothies are best after exercise or when you’re in a hurry. I highly recommend them. You can add other ingredients. I put about a dozen different goodies in mine. To me, my smoothies are like daily medicine. Keep it simple. Enjoy. #bssbbooks #blueskystrongbox

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Total-Body Exercises are typically​ better than Isolation Exercises…

October 3, 2018

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The most popular excuse for not exercising is lack of time. With that said, when the majority of people do actually exercise, they often waste time doing things that aren’t necessary. Ask me how i know. I do understand that it’s all a bit confusing at times thus very difficult to know the difference between what’s gold and what might be a turd. My #1 recommendation for making the best use of your time while exercising is to always use FULL-BODY EXERCISES (aka TOTAL-BODY EXERCISES. Google them. There are many. (P.S. find the Instagram video I posted to my Blue Sky Strongbox page on March 20, 2018. There you will find a few of my favorite total-body exercises). Write me anytime with questions or if you need recommendations. #bssbbooks #blueskystrongbox

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The Best Affordable piece of Exercise Equipment

September 26, 2018

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For those that prefer to exercise at home or while traveling, the best and most affordable option for strength-training equipment (besides your own body-weight) are Resistance Bands, aka Exercise Bands, Tubing Bands, etc. Basically, they’re nothing more than big strong rubber bands with handles on each end. Prices, brands, sizes and what they call them will vary greatly. My favorite are the “First Place Travel Bands” from the online company @perform_better. They include a door hanger, come in a Light, Medium or Heavy thickness, and currently cost $18.95 usd (I make no money telling you this.) They are superb for working the Upper Body. There are many exercises you can do with them. I recommend starting with the two exercises I demonstrate in the video above, which is a Horizontal Press and a Horizontal Row. Just make sure to attach them somewhere safely and correctly. Start slow, perfect your form, build strong. From time to time, inspect each band for any cuts or worn-out areas that may tear while using. Replace as needed. The thickness is important, because this determines how difficult they will be when stretched during use. Typically they range in thickness by colors. Different companies use different colors to represent how difficult they are. Some may be too easy, some may be too difficult. You will need to experiment. You should be able to do a minimum of 5-10 perfect reps with whatever size you choose. I do use these regularly myself and in fact used them exclusively for an entire year to train my upper body when I was age 31. Combined with a complimentary diet (and complimentary sleep), I became the leanest and most muscular I’ve ever been. I weighed almost 15 pounds heavier than I do now, mostly lean muscle (I did also squat heavy often using barbells, etc which made my hips and legs grow more muscular but also heavier). However, it did prove to be much more work than I would ever want to do again, especially eating enough healthy calories to support more muscle mass. My point though, Resistance Bands are a great option for doing upper body strength work. I’m always here if you have any questions! #bssbbooks #blueskystrongbox

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Fast & Furious Fat-loss Fundamentals…

August 28, 2018

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TURN UP THE VOLUME. Fat Loss Fundamentals… forget tricks and secrets. Why? Because they don’t exist. Master the basics of the “boring stuff”. Keep in mind, this is the stuff that matters most because these are the things we repeat most often every day. We are either repeating habits that help us or ones that don’t. 1)Strive to get 7+ hours of quality sleep each day 2) Do whatever you need to manage stress levels 3) Drink mostly water and less of everything else, until your urine is clear 4) Walk as much as you can each day-a minimum of 30minutes if you have a sedentary job 5) Strength train 2 x a week-Google: Squat/Push/Pull/Core exercises 6) Each meal should include a lean source of Protein, a healthy Fat, a colorful Vegetable. Fruit & nuts as a snack-meal is acceptable. #bssbbooks #blueskystrongbox

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